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Veggie Quesadillas

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Veggie Quesadillas
En Español

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  • Makes: 4 servings

This dish, full of veggies and cheese, is made with whole wheat tortillas. Top with salsa and use whatever veggies you have on hand.

Ingredients

  • cooking oil spray
  • 1 small zucchini (small, washed and chopped)
  • 1/2 broccoli head (washed and chopped)
  • 1 green bell pepper (washed, seeded and chopped)
  • 1 onion (medium, peeled and chopped)
  • 1 carrot (scrubbed and shredded)
  • 4 whole wheat tortillas (10-inch)
  • 1 cup cheddar cheese (shredded low-fat)
  • 1/2 cup salsa

Directions

1. Spray pan with cooking oil spray.

2. Cook vegetables on medium heat for 4-5 minutes, stirring frequently. Remove from pan.

3. Spray pan with cooking spray. Place tortilla in the pan. Sprinkle with half the vegetables and half of the cheese.

4. Place the other tortilla on top. Cook on medium heat for 4-6 minutes or until the cheese starts to melt and the bottom tortilla starts to brown.

5. Flip quesadilla. Cook for 4 minutes or until tortilla browns.

6. Repeat steps 3-5.

7. Cut each quesadilla in half. Serve with salsa.

Notes

Learn more about:

Source: Maryland Food Supplement Nutrition Education program, 2009 Recipe Calendar

Nutrition Information

Serving Size: 1 quesadilla (273g)
Nutrients Amount
Total Calories 357
Total Fat 11 g
Saturated Fat 6 g
Cholesterol 30 mg
Sodium 689 mg
Carbohydrates 52 g
Dietary Fiber 9 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 17 g
Vitamin D 0 mcg
Calcium 277 mg
Iron 3 mg
Potassium 700 mg
N/A - data is not available
Nutrients Amount
Total Calories 357
Total Fat 11 g
Saturated Fat 6 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 30 mg
Carbohydrates 52 g
Dietary Fiber 9 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 17 g
Minerals
Calcium 277 mg
Potassium 700 mg
Sodium 689 mg
Copper 280 mcg
Iron 3 mg
Magnesium 94 mg
Phosphorus 377 mg
Selenium 38 mcg
Zinc 3 mg
Vitamins
Vitamin A 242 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 103 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 86 mcg
Folate 119 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 4 mg
Choline 40 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 3/4 cups
Grains
2 1/2 ounces
Dairy
3/4 cups

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